Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Forearms

Reverse Wrist Curl

DumbbellIsolationEasy to learn
Front
Back
Primary

Works

Forearms

You need

Dumbbells, Bench

How to do it3 steps
  1. 1Palms down, forearms supported
  2. 2Lift the back of the hand up
  3. 3Light weight, full range

Most common mistake

Going heavy and jerking the weight.

Watch a demo

Good for

  • Ranked #2 for forearms
  • Keeps the work on the target muscle
  • Easy on the joints and recovery

Compare with

vs Wrist Curlvs Wrist Rollervs Reverse Curl
A
For forearms
#2 of 11
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Research
77
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 77
Target tensionExcellent
Loaded stretchGood
ProgressionGood
Low costExcellent

Targets the wrist extensors, which most pulling barely trains. Only light weights work, so progress is slow.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • BWrist RollerOther
  • BReverse CurlBarbell
  • BTowel HangBodyweight
  • SWrist CurlDumbbell

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280